Thursday 16/12/10

This week KBC went heavy.  Perform the prescribed number of reps for each movement with each weight.  Starting at 4kg up to 32kg.

The movements were:

Swings x 10
Long Cycle Cleans Left x 5
Long Cycle Cleans Right x 5
Snatches Left x 3
Snatches Right x 3
Jerk Left x 3
Jerk Right x 3

This was not for time.

Finished off with max reps Double KB Long Cycle Clean and Jerk.

Thursday 08/07/10

This week we started with a short Core Circuit to get everyone warmed up.

Then on to this weeks main workout:

AMRAP in 20 minutes:

3 x Single Leg Deadlift (left)
3 x Single Leg Clean and Jerk (left)
3 x Windmill (left)
3 x Single Leg Deadlift (right)
3 x Single Leg Clean and Jerk (right)
3 x Windmill (right)
Run 50 metres

Name/KB/Rounds
Steve/8/7
Annie/8/11
Martin/20/7 (subbed the run with 30 swings)
Will/24/12
Vicky/8/8 (subbed the run with 30 swings)

To finish off, a 5 minute Snatch Test.

Name/KB/reps
Steve/12/100
Annie/8/90
Martin/20/??
Will/24/90
Vicky/8/??

Thursday 24/06/10

This week we started with some work on Snatch and Clean and Jerk techniques.

The main workout:

2 minutes Snatch L
2 minutes Snatch R
4 minutes Shuttle Run
2 minutes Clean and Jerk L
2 minutes Clean and Jerk R
4 minutes Shuttle Run

Name/KB/snatch total reps/run lengths/C+J total reps/run lengths

Simon/16/80/34/60/34
Janice/6/51/22/50/22
Annie/8/64/31/66/32
Russ/16/61/31/50/34
Martin/24/40/30/30/35
Vicky/8/78/28/51/28
Steve/12/66/25/45/23

Finished the session with 2 minutes of swings

Name/KB/Swings
Simon/20/60
Janice/6/60
Annie/12/64
Russ/16/60
Martin/20/72
Vicky/12/64
Steve/12/60

Thursday 27/05/10

Outside in the sunshine again today.

Started with some halos and some kettlebell juggling. Then a short 10 minute core workout:

Get-up Situps
Crunch with KB held above chest
Side bends with KB on chest
KB to alternate feet
KB Pull over
Bridge with KB on stomach

Finished with a 3 minute Long Cycle Double Clean and Jerk test.

name/KBx2/reps

Annie/8/36
Vicky/8/30
Georgie/4/50
Cassie/6/30
Anna/6/26
Simon/20/22
Russ/16/??
Ben/12/23
Janice/6/30
Martin/20/31
Will/24/30